Thirty by the 30th

That's a Wrap!

2011-05-03T23:32:00.001-04:00

The results are in and I'm 30!!!!!

My overall results are much less that what I hoped for when I first started this blog, but I'm still proud at what I've accomplished. The most weight I loss was 16 pounds. That was right before the holidays and a lot of traveling for work. I added back on 4 more pounds and have plateaued at a total loss of 12 pounds. It's been a slow and steady pace.

I feel stronger. I'm seeing more tone in my muscles and can tell that I've lost inches. I've identified new muscles in my arms and even zipped up a dress that has never fit me due to the toning of my back muscles. That was a great feeling!

More than losing weight, however, I've learned a lot about discipline. A daily food journal was helpful and using my calendar to track exercises throughout the week was also inspiring. Having a weekly exercise goal and daily calorie goal helped take off the pounds. Making myself drink 8 cups of water a day is now a daily habit and one that my body craves if I don't satisfy it.

I also had a lot of fun trying new exercises (pole dancing, kickboxing, flirty chair dancing, laughing yoga, hip-hop classes and more!). I've signed up for my first zumba class next week. It's been an enjoyable experience stretching myself (figuratively and literally!) as I explored new ways of working out.

Another surprise- YOU! My "fans" and readers kept me motivated to not stop trying. Thanks for asking about my goals and encouraging me. Some of you even exercised with me or shared ideas with me. Thanks for going on this journey with me.

I'm not going to stop with my weight loss practices and goals. Although I'm unsure that I'll make it to 30 pounds, I'll keep plugging at it and will consider it good fortune and discipline if I make it.

I may add articles to this blog in the future, but I'll likely start to weave it into my other blog that I've truly missed.

For now, I'll leave you with an article that I ran across this evening. It's an easy read and practical. It challenges the readers to think outside the box a bit by exercising in new ways.

Thanks again for all your support. I hope you found part of yourself in here and drew some inspiration from my experiences. Don't give up on your goals. Push yourself and allow yourself to be surprised! We're all beautifully made. Enjoy the journey!

Music Monday: "Rolling in the Deep" by Adele

2011-04-11T13:20:00.000-04:00

This song will make you move.

WithAdele's raspy voice and the beats, it's a given.

Promise.

Happy listening!

Race Day Photos- Proof of Completion!!

2011-04-04T23:47:00.000-04:00

There are no actual photos of us running, BUT there are some photos before and after (hence the medals around our necks). It felt good to run a second half. I never thought three years ago that I would EVER run in a "race", let alone have a 10 miler, 5k (in brutal 95 degree weather) and two half-marathons under my belt. It feels pretty good... and this all coming from someone who doesn't claim to be a "runner".

To make myself run, I have to be enrolled in a race and have something to push myself towards. My next fete: the 10k during the marine corps marathon. I'm looking forward to running with that crowd!

Without further ado: the photos from the day:

It was so early, the sun wasn't even up yet!

My sister isn't really a morning person (it's not in our genes).

My starting line friends!

The runners after crossing the line, collecting our medals (and eating snacks!)

Courtney was one of our cheerleaders!

Sisters make great cheerleaders and accountability partners.

It's the Eve of Raceday

2011-03-25T18:06:00.000-04:00

Tomorrow I am joining several of my friends as we run in the Sun Trust National Half-Marathon. I won't pretend that I'm ready. I'm kind of nervous about this one since I haven't been training as much as I have for races in the past.

The race course stretches through Capitol Hill, winds through NW and then slides through my neighborhood before finishing at RFK stadium.

The weather is supposed to be less than ideal (cold and rainy), so I'm reminded of my first race, the 10 mile Cherry Blossom run I did in 2008. Before the race began, my mom called me and shared Hebrews 12:1-3, which I still remember. It kept me going as well as Mallory and Marie, who cheered me on despite the dripping rain and cold temperatures.

Tomorrow, I'll begin the run with my friends, but it's a race I must complete on my own. The pressure is there and one thought prevails "you can always walk." Here's hoping there's more running, less walking and a shining sun to bring us to the finish line!

Food For Thought Friday: Homemade Whole Wheat Goldfish!

2011-03-25T17:53:00.000-04:00

My friend Jennifer often hooks me up with fun, easy and/or interesting recipes. Her thoughts regarding food are inspiring. They revolve around seasons and healthy eating. So, when she sent me this recipe I knew I'd have to share it.

I haven't made them yet, but they sure look scrumptious and cute! Happy fishing, er, eating!

Workout Wednesday: Springing into Shape

2011-03-16T17:06:00.001-04:00

I love when Daylight Savings occurs and the days are longer!! For this night owl who enjoys exercising after work (rather than before), it means more light to keep me going even after I clock out at the office.

I'm energized by the warmer weather and am seriously contemplating the purchase of a new toy: a bike! I've calculated my commute distance and it's an even mile. While I've been walking to work this week, a bike would make that commute even sweeter. Do you all know of some great bikes for a gal on a budget? I'm not looking for anything fancy and want to keep my overall costs (bike, helmet, basket and horn) under $250.

As always, now is the time to share my workout activities for this week (beginning last Wednesday to today). I hope they keep you motivated to record your own workouts. I'll be labeling the activities "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

3/9 (Wed.): Ran 4.5 miles in preparation for my half-marathon on 3/26 (eek!) (V)
3/12 (Sat.): Did one hour of boot camp at Jordin's Paradise (V)
3/12 (Sat.): Walked around town to run errands (approximately 2 miles) (L)
3/15 (Tues.): Walked to/from work from my house (2 miles) (L)

Two vigorous and two leisurely activities. Not bad. How are your workouts going??

Music Monday: "Kasabian" by Vlad the Impaler

2011-03-14T17:40:00.000-04:00

This is a great song that will get you moving!

Little tidbit (thanks to Wikipedia): The lyric "Joker, meet you on the other side" is a tribute to the late Dark Knight actor Heath Ledger. Often when performed live Tom Meighan changes this line to "Heath Ledger, meet you on the other side."

Happy listening!

Music Monday: "The Lucky Ones" by Pride Tiger

2011-02-28T15:11:00.001-05:00

This "Music Monday" is brought to you from my boyfriend,

who has the largest mental library of songs of anyone that I know.

Here's one of four that he's suggested for "Music Monday."

Happy Listening!

Couch Chillin' Can Kill You

2011-02-15T08:45:00.002-05:00

Here's an interesting article in the New Yorks Times that reports the long-term results of too much couch sitting. A research study reported that "[adult middle-aged men] who... spent two or more leisure hours a day sitting in front of a screen were at double the risk of a heart attack or other cardiac event compared with those who watched less. Those who spent four or more hours of recreational time in front of a screen were 50 percent more likely to die of any cause. It didn’t matter whether the men were physically active for several hours a week — exercise didn’t mitigate the risk associated with the high amount of sedentary screen time."

Pretty scary statistics and reasons to examine your couch-sitting time. For more info and details, check out the article.

It should also be noted that the doctor who did the research "encouraged employees who work at computers all day to get up and take breaks and short walks periodically."

Can Having a Valentine be Hazardous to Your Health?

2011-02-14T19:08:00.001-05:00

Recently, I was talking to a friend of mine who said that her boyfriend called her out on her weight gain. He claimed to have heard that women in relationships gain weight because they are happy and content with the relationship.

I wondered, is there truth to that claim? Do women in relationships put on pounds of happiness? Are people in relationships generally in poorer shape than their single peers?

An article published in the New York Times claims that "single women who remained single... retained most of their fitness, while those who married tended to become less fit. Meanwhile, men who divorced became fitter; men who remarried often let themselves go. The authors speculated that divergent worries about appearance and desirability could have been motivating single people to work out and married couples to slack off." The research indicates that people who are in close relationships may become less fit than they were when they were single.

Food For Thought Friday: 100 Calories

2011-02-11T08:36:00.000-05:00

I love the 100 calorie snack packets that are easily found within the grocery store. Most of them are on the cookies/crackers aisle, but there are also some in the nuts and (now!) cheese aisle. Kraft now makes 100 calories cheese packs, so there's no guessing when it comes to the "perfect" cheese amount to squeeze into 100 calories.

Also, if you check out their website, you'll find a coupon for $1.00 off any one cheese packet.

Here's another 100 calorie thought that I learned on Made to Crave: if you eat just 100 calories over your suggested daily limit, then it can add up to 10 pounds in one year. Whoa. Don't let those little calories sneak up on you! They do add up.

Happy (and healthy) eating!

Jordin's Deal for Valentine's Day!

2011-02-10T20:49:00.000-05:00

You may obsession with Jordin's Paradise, one of the best places to burn calories in DC!

For you D.C./local readers, Jordin's has a special running until February 14. Ten classes for $99!!

Get it while it's hot because the deal ends soon. Also, to give you an idea on how great it is, most classes run between $20-$30. So, this deal is amazing... just like the staff at Jordin's!

(P.S. I did not get paid to promote the deal, I just <3 Jordin's so much, it's easy to promote!)

Music Monday: "Forget You" by Cee-Lo Green

2011-02-07T19:32:00.000-05:00

So... I know this song is all the rage right now, but I had to post it.

It's an awesome song to run/workout to.

If this song doesn't make you move, then good luck.

Food For Thought Friday: Spinach Egg Drop Soup

2011-01-14T08:14:00.001-05:00

If you're on Facebook, you can click "like" on the Incredible Edible Egg page. They have a special section with recipes and photos. I came across this one today and thought I'd post it since it's low in calories and cheap (and I love me some egg drop soup!). One caution: watch that sodium! You can reduce the sodium in the recipe by using low sodium chicken broth. This recipe is a great source of protein and fiber.

From the album: Recipes by Incredible Edible Egg
Prep Time: 10 minutes | Cook Time: 5 minutes | Makes: 4 servings

What You Need:
2 cans (14 to 14-1/2 oz. each) ready-to-serve chicken broth
1 pkg. (10 oz.) frozen chopped spinach, defrosted, squeezed dry
1/8 tsp. ground nutmeg
4 EGGS, well beaten
1/4 cup grated Parmesan cheese

Here’s How:
1. HEAT broth in large saucepan to simmering.
2. ADD spinach; cook 5 minutes. ADD nutmeg. ADJUST heat to maintain simmer.
3. While gently stirring soup, slowly POUR IN eggs. REMOVE from heat immediately. SERVE with cheese.

Nutrition Per Serving:
Excellent Source: protein, vitamin A, folate, choline and calcium
Good Source: iron
calories: 141
total fat: 8g | saturated fat: 3g | polyunsaturated fat: 1g | monounsaturated fat: 2g
cholesterol: 196mg
sodium: 969mg
carbohydrates: 7g
dietary fiber: 4g
protein: 12g
calcium: 225.6mg
iron: 2.6mg
choline: 142.2mg

It's a Return to Rationing!

2011-01-06T08:20:00.000-05:00

I picked up my food journal on Monday. I had abandoned it and the last date I'd recorded in it was November 18. I looked at the two weeks prior to my last entry and they were looking less than thorough. I hadn't counted like I should and taken the time to really look up all of the items I was consuming. Additionally, it was just sloppy. I can tell that I was mentally checking out on it.

However, it's back to the grind now and it's amazing how much more attention I pay to what I'm eating when I use it. Have any of you started journaling? I first wrote about it here. It's one of the best ways to lose weight.

"In a recent study by the Kaiser Permanente Center for Health Research, participants who kept food journals lost almost double the weight of their nonjournaling counterparts."

Workout Wednesday: A Calorie Burning Counter

2011-01-05T08:35:00.001-05:00

I found a great online calorie counting tool... and one that counts the calories I've burned! It's one thing to count all the ones I consume, but it's much more fun to rack up the ones I've taken off. Check out this easy-to-use-counter that's on Glamour's website.

As always, now is the time to share my workout activities for this week (beginning last Wednesday to today). I hope they keep you motivated to record your own workouts. I'll be labeling the activities "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

1/2 (Sun.) Did 35 minutes of yoga (on my new mat!) (L)
1/4 (Tues.): Did one hour kick-boxing class at Jordin's Paradise (V)

So, is it super obvious that I'm still getting back into the post-holiday grind? Ugh.

Lean Food without the Frozen Taste

2011-01-04T08:07:00.001-05:00

So, I just thought I would pass along this suggestion for eating in 2011: Lean Cuisine Steamers! They are SO good and have NO traces of the typical frozen entree tastes. These truly are the first frozen entrees I've tried that don't taste like they were pulled from a freezer. The meat is tender, the veggies are crisp and the noodles aren't tough. I'm not even kidding; it's like magic. You'll think the food came out of a pot on your stove rather than out of your microwave.

They are reasonably priced (under $5 each) and are delicious!

I dare you to try them.

I did some homework and LC is offering coupons on their website right now. $1 off when you buy two Steamers. Get 'em fast, the coupon expires at the end of the month. Happy (healthy) eating!

Music Monday: "Maneater" by Nelly Furtado

2011-01-03T23:00:00.000-05:00

What's a classic song that will make you want to dance, work it and strut your stuff? "Maneater" by Nelly!! It was released in 2006 and is known as one of her most popular songs.

This isn't the official video (the video was too long and didn't cut to the song). This link will let you view the lyrics and listen to the song instantly. Check it:

Happy listening!

A Cinder Block a.k.a. A Different Way to View 30 Pounds

2011-01-02T22:23:00.002-05:00

So, this is a true story. That cinder block is 30 pounds. And that guy... he runs with it on his head for five miles four days a week . No lie. Check out this bizarre story.

That will make you think differently about 30 pounds. And neck cricks.

Monthly Weigh-in and a New Year!

2011-01-01T10:16:00.000-05:00

What is it about a New Year that inspires a fresh start? Why are we so obsessed with having a defining moment that coincides with a new year? About four or five years ago I gave up New Year's resolutions. I don't blame cynicism (despite the fact that most of my resolutions were broken before the year found its end) or lack of motivation. Rather, I realized that it was kind of silly to base a goal with the beginning of the year. A new goal can be set at any time. New days present new beginnings.

There's a scripture verse I like (Lamentations 3:23) that says, "They are new every morning; great is your faithfulness." The "they" is often referred to as God's mercies, promises and faithfulness. So, if God lets us start over every day then why do we have to let a year define our goals?

The answer: we don't.

I do believe there is importance in setting goals though. I don't think that there should be any more weight placed on a January 1st goal than a March 3rd, July 7th or October 22nd goal, however. Set a goal any time!

Have you set some goals?

As I look towards mine, I've faltered quite a bit. Thirty pounds is a looming number, especially after glancing at the scales post-holidays. I come before you all a bit humbled this month. In my last weigh-in I was hoping to continue my downward trend and make it to 145. Sadly, this is the first month I have to report an increase in my weight. My scale tipped at 151, which is a gain of three pounds since December 1. So, my total loss is only ten pounds. Yikes. I gotta step it up in a big way!

Has anyone safely lost 20 pounds in four months? Is five pounds a month unheard of when thinking of healthy weight loss? I'm curious as to what you all have done or think. Is it time to re-examine my goal of 30 pounds? Or should I just step it up?

Hey, Legs! I Feel Ya

2010-12-13T23:47:00.000-05:00

I'm back on the training horse after much resistance (and denial that my schedule started three weeks ago). Earlier tonight I ran three miles, which is the longest distance I have run since last competing (using the word "competing" loosely) in the Crystal City 5k last July.

My next scheduled race is for late March, where my sister and I will run in the Suntrust National [half] Marathon. As I've mentioned in previous posts, I'm a big believer in signing up for a race or competition that makes you train for it AND finding a running/training partner. I am not a huge running fan, but I sure learn to like it when I know I'm going to be facing (insert number) miles.

I can already feel that my legs are going to be sore tomorrow. I blame poor post-stretching. Turns out that getting caught up in a magazine article and not stretching can mean bad news later. I can see you shaking your head. When taking the stairs to my bedroom earlier, my calves reminded me that they weren't pleased.

March 26 will be here before I know it, so I'll be sticking to a regular running routine until then. Between the running, Jordin's and the gym, I'm setting myself up for some major muscle building (and pound shedding). I'll be blogging more about my training- the good and the bad. Have any training or cold weather tips? I'd love to read them!

Food for Thought Friday: Sodium Intake

2010-12-09T23:15:00.003-05:00

On a recent trip to the grocery store, my Christmas-induced budget and the cold weather prompted me to forage the soup aisle. When it's cold outside and I'm too tired to do much cooking, heating up a bowl of soup can hit the spot and provide a fast (and cheap!) meal.

I began looking at the soups that were offered and pouring over their labels. Labels can be a bit tricky, but once you learn to read them, they are the best (and only) way to really gauge what you're putting in your body. On all the soups I checked, there was one number that was high regardless of whether it promised to be low fat. That was the sodium. One soup I checked had over 900 milligrams of sodium in one serving (about one cup). Wowza!

I'm no expert, but I did realize that the number on the label had to be higher than what's recommended. So, that prompted my next question: what is the recommended amount of sodium an individual should eat? After scouring the internet a bit, I found a really insightful article that provides facts about sodium, tips to reduce intake, and helpful language for reading tricky labels. Healthy adults shouldn't eat more than 2300 milligrams ALL day and the more sodium sensitive adults should limit their intake to 1500 milligrams. Did you know that too much sodium can lead to heart failure or chronic kidney disease? In a country where our processed foods are full of extra sodium, it doesn't take long to add up the milligrams.

Before leaving the grocery store, I found a canned soup that had half the sodium of the regular soups on the shelf. The brand is Healthy Choice and the name of it appears to be true. I can attest that the Tomato Basil and Traditional Lentil are delicious. They could have used some more pepper (I think most all of my food could use more pepper!), but I didn't miss the extra salt. The best way to ensure that your sodium intake is low is to cook your own soup, but these are healthy alternatives when you don't have time to do that.

Workout Wednesday: Walking for Brain Health

2010-12-08T22:09:00.001-05:00

A recent study found that walking can "maintain memory and cognitive function for years." A recent article in the L.A.Times summarized a study of 299 older individuals (average age of 78) who had been observed for nine years. The study participants were men and women and were "deemed cognitively normal at the beginning of the study." By the end of the nine years, it was found that the men and women who walked six to nine miles a week "reduced their risk of acquiring memory loss by half" when compared to people who were active, but walked less than that.

What do we take from those numbers? Don't forget to go for your daily walk.... cuz it may literally make you forget later in life!

As always, now is the time to share my workout activities for this week (beginning last Wednesday to today). I hope they keep you motivated to record your own workouts. I'll be labeling the activities "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

12/1 (Wed.): Did one hour Pi-Yo class at Jordin's Paradise (V)
11/3 (Fri.): Did one hour pole-cardio class at Jordin's Paradise (V)

I didn't meet three vigorous or five leisurely ones, so this week was a little more slack than I would like to admit. Hopefully the article and workout ideas will give you some inspiration for maintaining a weekly tally of what you're doing to help your body- physically and mentally!

A Downside to Weight Loss?

2010-12-07T17:57:00.002-05:00

When I first saw the title of LaRue Huget's article ("The Downside of Downsizing"), my first thought was "you gotta shell out money for new clothes in a recession!", but turns out there are more "downsides to downsizing" than just that. Check out what she's written.

I think her point of not using food as a shield for life activities is especially poignant. When one has relied as food as a "buffer" for getting things done (read: procrastinating!) and avoiding hard conversations, then it certainly can be a "downside" initially. Still, once that same person retrains himself, couldn't those be upsides to downsizing? It seems that genuine conversations/fights would be a positive addition to relationships... you know, the ones that still survive after the fights.

She also has some great and practical personal "rules" for weight loss.

There are many articles written on "upsides" to losing weight, so I thought this was an example of an interesting one that's from a different perspective. Thoughts?

Food for Thought Friday: Food Safety

2010-12-03T08:06:00.000-05:00

We've come quite a ways since the days of Sinclair's The Jungle. Arguably, however, there are still major flaws in the food safety regulations that are in place within the U.S. today. When one in four Americans are affected each year by a food-related illness and 5,000 of us die, there's still a problem. Anyone seen Food, Inc.? If you haven't, then you need to put it in your queue and check it out soon.

It looks like there have been enough flags waived (and deaths) within recent years that people are putting their feet down and demanding more responsibility be claimed from large manufacturers. Congress is considering a new food safety bill that looks (from an external perspective) like a step in the right direction. The bill has passed in the Senate and is waiting on advancement from the House before it gets to Obama's desk.

The Washington Post and other newspapers have been covering this as updates develop. If you aren't watching and reading then you need to be.

I'm supportive of the new regulations and think they will finally start holding the larger manufacturers accountable for the short-sighted ways they're processing foods. Let's hope the FDA will finally do their part and start inspecting these huge "farms" like they should have been doing all along. Food quality is going down because the small farms have been stomped by these large businesses, er "farms", that are putting the small farmer out of business. Kind of like Walmart has done to small town America... but I won't get started on that rant.

My concern is for the small farmers and I hope these new regulations will provide protection for them rather than govern them so much they can't survive. I'd love to read what you think about the new proposal. Thoughts?

Monthly Weigh-in #4 and Workout Wednesday!

2010-12-01T18:23:00.001-05:00

I just climbed (after hitting hard) my first exercise wall. I took time off for two weeks, meaning I didn't do any vigorous exercise and only did leisurely walks here and there. It wasn't purposeful in nature, but it certainly wasn't accidental. I just didn't make time to do any vigorous workouts. Although I'd like to think bicep curls from my plate to my mouth count, I don't think they do... even if the fork is heavy with Thanksgiving pie or turkey. Hrm.

I was expecting to have gained a couple of pounds when I stepped on the scale today, but was pleasantly surprised. I actually lost weight- bringing my weight into the 140s! I'm at 149 (from an original 161), which brings my total loss to 12 pounds!!

Despite the lack of vigorous exercise, my theory is that I've increased my basal metabolic rate, which increase with the increase of muscle mass. All the more reason to build those muscles- they keep working even when resting.

I'm not using my basal metabolic rate as an excuse to stop working out, but am pleased that it seems to have sustained me while I coasted through Thanksgiving. It's back to the work-out grind for me. Gotta keep losing, because May 1 is just around the corner.

My goal for this month: get down to 145. Let's see what the month brings. Have you set YOUR goal yet? There's no better time to start than the present. Make a goal for 2011, if not for January 1, then for December 31, 2011. What are you going to do with your fitness in 2011?

Thanksgiving Poundage

2010-11-27T18:48:00.003-05:00

The Washington Post ran an article with an interactive calorie counter in it that was aimed especially at Thanksgiving calories.

So, have a little calorie-counting fun. It's not AS fun as eating them, but there's something to be said for adding up calories using interactive, online tools!

Enoy the feast!

Music Monday: "Float On" by Iron Horse

2010-11-08T21:49:00.001-05:00

Okay, so I'm having some fun here. This is in part tribute to a post I did a couple of weeks ago and partly to my appreciation of bluegrass. My boyfriend shared this song with me over the weekend. The band is Iron Horse, a bluegrass band, and they did an album "Something You've Never Heard Before" that covered Modest Mouse songs. Anyway, the song "Float On" was done really well. I can only imagine what the other songs are like. If you appreciate bluegrass and like the lyrics of Modest Mouse, then you may really like this:

Happy listening!

Diabetes Statistic Predicted for the United States

2010-11-04T08:07:00.001-04:00

A direct quote from the Washington Post as it covered the article from NPR (Nov. 2, 2010): "One in three Americans will have Type 2 diabetes by the year 2050 if current trends in obesity and overweight continue unchecked, the Centers for Disease Control (CDC) reports. Because diabetes often leads to other health issues, that could be a huge disaster. But that disaster could be averted if people start exercising more and lose weight, the agency said."

Scary.

For more info about dads and their daughters getting diabetes, check out this post from October.

Workout Wednesday: "Run Until You're Tired; Walk Until You're Bored"

2010-11-03T08:16:00.000-04:00

Running is tough to start, because it's mentally intimidating. I remember when I first started running (not that I claim to be an avid runner by any means), I had all kinds of fears. Do I look funny when I run? What if I'm bad at it? What type of gear should I have? What do other people would think of me when they see me running? Am I too slow? Am I pushing myself too much? What are shin splints and how do I avoid them? How do I even get started?

Thankfully, a good friend (yay, Jennifer!) took me under her wings and walked me through the basics regarding training (start slow and do only what you're comfortable doing) and gear (the right shoes for YOUR feet are key; everything else is negotiable). Also, she helped me prepare mentally- it helps to have a cheerleader and running expert who can field your initial questions. The rest is just starting. Once you get out there, you'll realize it's not as scary as it seems and you know what? I also realized very quickly that no one pays attention to me when I'm running. So, there was no need for me to be self-conscious.

As I gear up for training for my second half-marathon (!), I thought I'd look back at the basics. This article from Active.com titled "How to Run Your First 5k" is really great for new runners and people training for their first race. The distance in a 5k (though it seems looming when you get started) is just perfect for a first competitive run. Plus, if you sign up for a race, it is a great incentive to actually get out there and run. There's a particular quote in it that I enjoyed with regards to getting started with running: Run until you're tired, walk until you're bored. It's a great motto to follow when starting a running routine. Listen to your body, it's the best coach out there!

As always, now is the time to share my workout activities for this week (beginning last Wednesday to today). I hope they keep you motivated to record your own workouts. I'll be labeling the activities "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

10/30 (Sat.): Walked to/from house to downtown DC for Rally to Restore Sanity (L)
11/1 (Mon.): Walk to/from the gym/metro, about 1.2 miles (L) and 33 minutes on machines at the gym (V)
11/2 (Tues.): Walking around the city about 1.4 miles (L) and 1 hour gym workout on machines (V)

I didn't meet my three vigorous activities for the week, but I think the three leisurely ones helped to counter that number. Two vigorous and three leisure activities!

Music Monday: "The Greys" by Frightened Rabbit

2010-11-01T20:15:00.000-04:00

I couldn't resist a Frightened Rabbit song since I will see them in concert tonight at 9:30 Club.

Enjoy this song by this talented Scottish band!

Monthly Weigh-in #3!

2010-11-01T18:33:00.000-04:00

I managed to fly under the radar and not post a monthly weigh-in for October. Slack of me, right? Sorry about that. I will do better going forward. Promise.

It's been four months and a day since I started this blog. Since my thirtieth birthday falls on May 1, I aim to weigh myself on the 1st of the month and post my results. As a reminder, my targeted goal is 30 pounds in 10 months (from day one of this blog), which allows for a healthy drop each month of about 3 pounds on average.

I started at 161 and now weigh 152- a loss of 9 pounds from the time I began my blog! My goal this month is to make it into the 140s. It'd be awesome to clock in at 148 since I'm a little behind in my monthly average loss of 3 pounds. I need to make up some ground!

As I go into this month I'll be adding on some more runs during the week. My training begins for the half-marathon in which I'm participating in March. Here's to hoping I see the 140s by the end of the month!

Thanks to you all for your encouragement and accountability!

Workout Wednesday: Set Some Goals

2010-10-27T21:18:00.001-04:00

A great way to stay motivated in your workout is to set some (achievable, but challenging) goals in your routine. Two months ago I signed up for a half marathon scheduled at the end of March 2011. I've run a half before, but I'm no runner by nature. So, I don't "stick with it" unless I have a goal. A run is a good way to do that, whether it's a 5k, 10k, 10 miler, half marathon or full marathon. Even when you first start running, accomplishing a 5k is just as special as doing a longer run.

So, do it. Set some goals. Sign up for something that will challenge you. Also, grab a friend. Having a training partner will keep you motivated. You can swap achievements and war stories as you prepare for THE prize.

As always, now is the time to share my workout activities for this week (beginning last Wednesday to today). I hope they keep you motivated to record your own workouts. I'll be labeling the activities "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

10/22 (Fri.): One hour pole cardio class at Jordin's Paradise (V)
10/23 (Sat.): Walk to/from the gym, about 4.4 miles (L) and 30 minutes on the bike at the gym (V)
10/26 (Tues.): Walking around the city about 1.4 miles (L) and 50 minute gym workout on machines (V)

Two leisure activities and three vigorous ones. Yay! A job well done.

Happy sweating!

Marathon Mania!

2010-10-27T08:34:00.000-04:00

D.C. is revving up for the annual Marine Corps Marathon. The Metro system is making adjustments, streets will be closed, pasta will be made in record numbers, and runners and spectators alike will descend upon D.C. for this well attended event.

What exactly happens to someone's body when he/she runs a marathon? For those of us in awe of our friends and neighbors who participate in such events, here's an informative article from the Washington Post about what goes on to their bodies in the 26.2 miles of their runs.

Good luck to all the runners on Sunday! Be safe and enjoy the run. You've trained for this- you can do it!!

Music Monday: "Float On" by Modest Mouse

2010-10-25T23:55:00.000-04:00

This is an "oldie" but a goodie. This Modest Mouse song was released in 2004, but it's always a good one for the workout playlist. According to Wikipedia, it was the band's first song to "gain widestream popularity" and became their first #1 hit. For good reason. It's awesome.

Named "the 39th great song of the 2000s" by Rolling Stone in 2009, this song is definitely worth the listen.

Happy listening!

Dads, Daughters and Diabetes

2010-10-22T07:59:00.001-04:00

In a country where diabetes and heart attacks are on the rise, one can't help but pay attention to a new study released by the Nature journal (an international journal of science).

A recent article on AOL Health says that "a new study... suggests that dad's weight, metabolic health, blood glucose levels and physical fitness levels prior to conception could all pass on potential health problems to his children."

Based on preliminary studies, if the dad isn't healthy then his sperm is likely to be less healthy as well, which could lead to his female offspring developing diabetes. When you think about that fact (nature) and consider the environment (nurture) in which his daughter may grow up, then both may lead to diabetes. Statistics state that one in three children will grow up and have diabetes. That's huge compared to historical numbers (no pun intended)!!

Kids eat what their parents eat. If mom and dad have unhealthy eating habits, they will likely pass them along to their offspring. Couple bad genes (based on the Nature article) with bad diet and it's a recipe for disaster (or diabetes).

To read more about the study's findings, check out the full article and journal.

Workout Wednesday: Sweating It Off

2010-10-20T17:51:00.002-04:00

I came across an interesting article in the NY Times about sweat and the differences between men and women when they sweat. Additionally, there were some studies done on the differences between unfit men and women versus fit men and women when they're sweating. Check it out and remember, whether you are fit, unfit, male or female, NEVER sweat the small stuff.

My weekly stats- beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

10/13 (Wed.): 1.4 mile walk (L)
10/14 (Thurs.): 45 minutes on the elliptical (V)
10/18 (Mon.): 3.84 mile run (V)
10/19 (Tues.) 35 minutes on the elliptical (V)

Three vigorous and one leisure activity! Weekly exercise minimums met? Check!

The Presidential Fitness Test: All Growed Up

2010-10-19T18:21:00.003-04:00

Despite a foggy memory for other childhood moments, I do have random and vivid memories of the Presidential Fitness Test. In my younger elementary years, I was a student who was less athletically gifted. I never expected to be in the first 10-15 people chosen for athletic "teams" in which two captains picked their team members. And, surprisingly, I was okay with this because at least I was never LAST.

During Presidential Fitness week, however, we smaller/weaker kids still got to shine. Looking back, I think every kid got some type of award, whether it was a blue patch, red patch or just the certificate which basically meant you were alive and had at least completed The Test. Every year I competed, I always received a patch, which meant (in my mind) that I rocked.

I saw this article in the NY Times that references the Presidential Fitness Test and how, as adults, WE can still do it!! So, grab that sweaty, thick foamed mat and do some sit-ups while looking at your keds. Stare down your class rival and jump onto the chin-up bar (praying that you reach at least three). Run that mile and streeeeetch past those toes- every half inch counts!

When it's all said and done be thankful that you don't have to watch the class jock get his 19th blue "awesomeness" patch. You don't have to roll your eyes over the kid that started crying every single gym class or feel sorry for the overweight kid who couldn't finish the mile- at all.

You're an adult. You passed. At the end of the day, you won't be receiving a patch, certificate, or any pats on the back from your coach. You will, however, be able to get in your car and drive home without having to wait for your ride. And that's pretty fantastic.

Fried Food Thought

2010-10-17T19:48:00.000-04:00

My Calorie King Food & Exercise Journal has this statement in the front: "Frying adds fat! The greater surface area of the potato exposed to fat or oil the higher the fat content."

Here are the examples given:
Whole potato (3 oz.): 0 fat and 65 calories
Roast Potato (3 oz. and cut in half): 5.5 fat and 125 calories
Potato Wedges (3 oz.): 12 fat grams and 220 calories
French Fries (3 oz.): 15 fat grams and 275 calories
Potato Chips (3 oz.): 30 grams of fat and 450 calories

Consider how much oil is coating that potato serving you're sticking in your mouth. Is it a good choice?

Food for Thought Friday: Bad vs. Good Carbs

2010-10-15T16:14:00.001-04:00

High carbs, low carbs, good carbs, bad carbs... Carbs have gotten a bad rep in the past few years and it spiked a few years ago when the Adkins diet was huge on the scene. It seemed like everyone I knew was flirting with the idea of trying it or actually doing it. Some with more success than others. Most with no lasting effects, however.

Carbs aren't terrible or scary. In fact, it's just a matter of learning the difference between the good and bad ones. According to many doctors and Dr. Fred Stutman in 100 Weight-Loss Tips That Really Work, "the main element that differentiates bad carbs from good ones is how fast the carbohydrate foods are converted into sugar in the intestine and absrobed into the bloodstream. This is know as the glycemic index." Stutman continues that "bad carbs are rapidly converted into glucose in the intestine and then rapidly absorbed into the bloodtream."

He quotes the National Academy of Science Institute of Medicine's 2002 report that recommends that adults "consume 45 to 65% of their calories from carbs." So, in a 1200 calorie diet, about 520 calories should derive from carbs. Just make sure you're eating the healthy carbs: whole grains, vegetables and fruits. Cake and cookies don't count! ;)

Workout Wednesday: MyFitnessPal

2010-10-13T20:29:00.000-04:00

If you haven't seen MyFitnessPal.com yet, then make sure to check it out. It's a great way to keep track of your calories, exercise and workout plan. Also, you can put in your personal details and weight loss plans. It calculates what your caloric intake should be and helps you keep track of it daily when you input your food and exercise details. It's pretty cool. As a bonus, there's also an app for your smart phone or iTouch that's FREE!

And now, without further ado, my weekly stats- beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

10/6 (Wed.): 45 minutes on the elliptical (V)
10/8 (Fri.): 35 minutes on the elliptical (V)
10/12 (Tues.): Two walks during the day that were 1-2 miles each (L) and 45 minutes at the gym on various machines (bike, freemotion and elliptical) (V)

Three vigorous and two leisurely activities. Weekly exercise minimums met? Check.

Should Government Money Be Used to Purchase Sodas?

2010-10-07T08:17:00.002-04:00

It looks like New York may be weighing an upcoming farm bill that would prevent people from using their food stamps to purchase sodas. Let's hope so! An average 12 ounce soda has 10 packs of sugar in it and is the equivalent of having a candy bar. Yikes! With soda sizes increasing (along with our waists), this seems like a smart move by New York. Here's hoping they pass the bill and see some positive results from it. Check out this article for more details.

Here are two paragraphs worth quoting:

The ban (on buying sodas with food stamps) would affect beverages with more than 10 calories per 8 ounces, and would exclude fruit juices without added sugar, milk products and milk substitutes. A 12-ounce soda has 150 calories and the equivalent of 10 packets of sugar, according to the health department. City health officials say that drinking 12 ounces of soda a day can make a person gain 15 pounds a year.

Dr. Farley and Dr. Daines said that over the past 30 years, the consumption of soda and other sugary beverages in the United States had more than doubled, paralleling the rise in obesity. They blame that trend for the rising rate of diabetes, which now afflicts one in eight adults in New York City, and is nearly twice as common among poor New Yorkers as among wealthier ones.

What do you think? Should government money go towards the purchase of unhealthy beverages like sodas? Should such a ban stop with sodas or should it also include candy and junk food?

Music Monday: "New in Town" by Little Boots

2010-10-04T20:24:00.000-04:00

Little Boots is stomping all over the world with her tour. She's got some really great beats and one of my favorites to burn calories to is "New in Town."

Check out the video and prepare to start dancing!

Happy listening...

An Unannounced Hiatus- Now Announced

2010-10-03T12:15:00.000-04:00

Hey folks! Sorry I've been MIA. I was traveling for work, eating a bit unhealthy and making zero time to work out. Terrible. Anyways, I'm back and so is my routine. Cheers for that!!

Anyone have any great tips on how to maintain a semi-decent workout schedule while traveling? I'll be doing some more traveling in the upcoming year as I help execute some conferences. Any tips are welcome!

Waist Number from Dr. Oz

2010-09-25T13:14:00.000-04:00

I was watching Discovery Health the other night, where they feature the doctor made famous by Oprah: Dr. Oz. On his show, he gave this quick tip: Your waist measurement number should be about half the size of your height in inches. For example, I am 5'6.5", so my ideal waist would be half that: 33.25"

Here are other quick waist numbers to keep in mind as reference.

Food For Thought Friday: Low Calorie (and delicious!) Recipe

2010-09-24T20:44:00.002-04:00

Want a healthy, yummy, low-carloie recipe that's easy to make (think: ten minutes from freezer to table)? Try this one that I just concocted:

Ingredients with calorie count (totaling 147 calories):

Small potato (about 3 oz.) = 75
1/2 c diced tomatoes (canned) = 25
1 c broccoli (frozen) = 30
3-4 slices of jalapeno pepper = 2
1 Tbsp. Kung Pao sauce (I use Panda Express, which is easily found in the grocery store) = 15

(Note: This is a spicy recipe. If you want to reduce the spiciness, then don't add the jalapeno peppers.)

Poke holes (with fork) in potato and place in microwave. It's a small potato, so it won't take long. Heat on high for 1.5 minutes. When finished, rotate and heat again for 1-2 minutes. While potato is heating, put Kung Pao sauce in teflon coated pan (this sauce will work as a substitute for higher-calorie oils/butter). Add broccoli, tomatoes and jalapeno pepper slices. Mix well and cover over medium heat on stove. This mixture will be ready when the broccoli is thawed (4-5 minutes). Remove potato from microwave and slice in half. Cut potato so that it lies flat. Take vegetable mixture and pour over potato. Viola! Your dinner is ready.

For more protein, add chicken or shrimp to the vegetable concoction. It will still keep the meal low calorie. A 3 oz. lean piece of chicken is about 150 calories. A cup of shrimp added would be about 80.

Happy eating!

An Inspirational Weight Loss Story

2010-09-22T23:14:00.000-04:00

I enjoy talking about my blog, but I love hearing from "fans" (as Jenn calls my readers) and getting tips from them! I received a link (thanks, Drew!) to a really inspiring story about a guy, Ben, who lost over 110 pounds in just one year! He went from 358 to 248. Whoa.

Check out this really inspiring story and his blog! I'm adding it to my blog list. I'd definitely recommend taking four minutes to watch the video (located at the bottom of the story page).

Ben lost his happiness and wanted to do something to get it back. So, he ran. Running is one of the best ways to burn calories and Ben reminds his readers that it all starts with motivation. Gaining back happiness seems like good motivation to me!

Workout Wednesday: A Weight Loss Tip

2010-09-22T22:59:00.000-04:00

They say confession is good for the soul. Last Wednesday, I followed up a slack workout week with a pretty powerful one. Unfortunately, this week was a much weaker performance. I actually didn't log any vigorous activities and only clocked two walks this week (each a little over 1.5 miles), one on Wednesday (9/15) and the second was yesterday (9/21). Pretty slack!!

I'm looking forward to the weather cooling off and some training runs to begin. I've signed up for a 1/2 marathon at the end of March, so training season is around the corner.

In other news, I picked up a promising book this weekend: 100 Weight-Loss Tips That Really Work, by Fred A. Stutman, M.D. (note: this link is a lot of the book!!). I skimmed quite a bit in the store, unsure of whether I should buy it. You really have to be wary of weight-loss and diet books. Some of them are really full of fluff and incorrect information. However, I knew it was a good book when he started talking about calories, BMI, protein, diet fallacies, fiber... you get the picture.

Here's a great tip with which I really connected (mostly because he mentions Wednesday, the day I begin and end my week for Workout Wednesdays!) Tip #60 Don't Weigh Yourself Every Day - "I've seen my patients go though this frustrating daily weighing process thousands of times. If you are dieting you should not weigh yourself more than once a week, and then you will get a true measure of the effectiveness of your diet. If you must weigh yourself, Wednesday is the best day to weigh yourself each week. Monday and Friday are the worst days for weighing in because they follow and precede the weekend and can lead to frustrating eating binges. it took a long time to gain all that weight: you can't take it off overnight. Be patient!"

Thanks, Dr. Stutman, for that great tip!

Music Monday: "Bulletproof" by La Roux

2010-09-20T20:08:00.000-04:00

Despite having a bone to pick with La Roux (she's canceled and rescheduled her concert in DC four times now), I like her sound. Here's one of her songs that hasn't gotten old and is fun to burn calories to:

Bulletproof

(Sorry for providing only the link; I couldn't embed the video. FAIL.) Happy listening!!

Workout Wednesday: Cardiovascular Facts

2010-09-15T23:16:00.001-04:00

I was a little sheepish last week, but the confession yesterday really helped. I "coincidentally" didn't have time to write Workout Wednesday for the week before last. Truth be told, I was embarrassed! I only worked out twice and was downing myself for it. Ever feel that way?? But, ya know? Two and a half months ago I would go more than a week without working out at all. So, I guess I'm doing something right, even if not yet perfect.

Well, I'm back and my "slack" week before last is history. I made up for it this week and am (hopefully) back on track.

Before sharing my workout this week, I'll offer some interesting cardiovascular facts (source: "Fitness Statistics," by Sarah Marshall Hons at http://www.myfit.ca/):

If you are 25 lbs. overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.
Your heart rests between each beat. Over a normal lifespan, your heart stands still for about 20 years.

And now, without further ado, my weekly stats- beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

9/8 (Wed.): 45 minutes on various machines at the gym (bike, freemotion & elliptical) (V)
9/10 (Fri.): Went dancing for over two hours with some friends (V)
9/11 (Sat.): 30 minutes of laser tag (L) I almost didn't list this. Am I too old for laser tag? The answer: No. Only when I have to start listing it as "V" am I too old for laser tag!!
9/12 (Sun.): 50 minute workout on the elliptical (V)
9/14 (Tues.): 50 minute workout on the elliptical (V)

Four vigorous activities and one leisurely. Not shabby after a week prior to that of basically doing nothing.. What about you??

Milk Does Do a Body Good

2010-09-14T12:43:00.001-04:00

I've always been obsessed with milk. Even when I was younger, I'd come in from playing outside and drink a glass of milk rather than water or juice. Never being into sports drinks, I've never "crossed over" to that side unless it's during a long run or something.

I've heard this a few times, but now there are many articles out there on the subject. Seems milk may be better for drinking after a workout rather than a sports drink. The Washington Post writes that, "milk contains lots of the nutrients your muscles need to recover from a taxing exercise session, including carbohydrates, electolytes, and the muscle-building proteins casein and whey." Check it out!

Another thing to remember, the skimmer the milk you drink, the better. Skim milk has all the vitamins and nutrients of it's less skim cousins, but has fewer calories and fat. Plus, once you get used to drinking skim milk, you won't go back to the thicker and richer milk that coats your tongue and stays in your mouth. I promise!

A Confession

2010-09-13T22:23:00.001-04:00

So, last week I only worked out only twice.

Also, I ate terribly and did a poor job maintaining my food journal. Slack.

Finally, I've gained a pound. Ugh.
It hasn't been the best week when it comes to the scale.

Just had to confess.

Phew. Feels better already.

Music Monday: "Quiet Little Voices" by We Were Promised Jetpacks

2010-09-13T21:56:00.001-04:00

Ever come across a song that no matter how tired you are on the elliptical, it can make you pick up your speed a little bit more?

That's what "Quiet Little Voices" does for me. It's very rythmic in the first few stanzas with the typical lead vocals, guitar and drum. Then, just when I'm starting to get the pace of the song, some harder guitar music comes in, which makes me pump up my workout some more.

This song will keep you motivated on the machine or during your run. Promise! Check it out and see what you think:

Water, Water, Water...

2010-09-07T23:00:00.002-04:00

When I first began this challenge, I knew that adding water to my daily intake would be important. The suggested number of water consumption a day is 64 ounces or eight cups of water a day. Water is necessary for our bodies to function. The human body is about 60% water in males and 55% water in females. That's a lot of h2o!

Did you know that people who drink more water when dieting lose more weight? I found that the best way to be mindful of my water intake was to start keeping track. In my daily food journal, there are eight small glasses at the bottom of each page. Each time I drink a glass of water, I get to check one off. Since I love to check stuff off lists, this method works well for me. Another helpful way to ensure that I drink more is to carry around a water bottle. I have a metal one that lets me check off two glasses in my journal for each full bottle I drink.

When considering what bottle to use, make sure you read up on water bottle safety. Buy a bottle that is safe. Some plastic bottles (often ones that are disposable) leak a chemical when exposed to heat or if they are used over and over. For bottle safety, check the numbers on the bottom. According to one source "hard plastics with the numbers two, four, or five are generally viewed as safe to drink from and re-use, while bottles with numbers one, three, six, or seven may pose a leaching risk, and you should avoid them (Is it Bad to Drink Water from Plastic Bottles?)." Also, keep in mind that if you soley drink bottled water, you're missing out on important nutrients that tap water provides (like flouride). So, consider buying a water filter and filtering your tap water to then pour in your safe-plastic or metal container! One other thought: if you steer clear of disposable bottles, then you also keep the earth cleaner. Water bottles aren't friendly to the environment.

Ok, so that was a short rant about bottles. Eeee! Back to water.

When researching for this post, I came across a great list of tips on how to drink more water. Additionally, here's another informative article with ideas on how to make the most of your liquid intake (think: coffee isn't necessarily bad for you- whoo hoo!). Staying hydrated is important for weight loss, body health and healing. So, don't skip on the water. Drink it up!

Monthly Weigh-in #2 and Workout Wednesday!

2010-09-01T08:02:00.001-04:00

Well, well. It's convenient that my second weigh-in falls on a Wednesday.

As I stepped on the scale today, I was preparing myself for a higher number than what appeared. The past week had been a relatively successful one. I'd done well at tracking my food and was feeling good about my workouts. I was a little nervous, however, because I allowed myself to munch on some treats yesterday: a fried spinach something-or-other and a brownie- MMM! So, I had mentally prepared those two things to affect my weigh-in, especially since I'd consumed them the night before and hadn't sweat off any of their calories yet.

So, my heart skipped a little higher as I looked at the scale: 153! That means I'm down a total of eight pounds and docked -four for the month of August. Yay!! The conclusion, treats (in moderation) can be allowed. Just balance them with healthy eating and routine workouts. Also, lots of water!

I'll conclude with my weekly workout stats, beginning from last Wednesday until today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

8/25 (Wed.): A couple of walks: from my office to our local baseball stadium (.93 mile) and then from the stadium to our car (parked .99 mile away) (L)
8/26 (Thurs.): 40 minutes on the elliptical (V)
8/27 (Fri.): A walk to do some shopping (2.07 miles) (L)
8/28 (Sat.): 30 minutes on the elliptical (V)
8/30 (Mon.): 30 minutes on the elliptical (V)

Three vigorous and two leisurely activities. That definitely hits mark for the recommended exercise suggestion. What about you??

Music Monday: "Set You Free" by The Black Keys

2010-08-30T17:49:00.007-04:00

When I was in high school and college,
I learned to appreciate the music of Jimi Hendrix.

He was a true artist on the guitar.

Although Jimi holds a special place in music history,
every time I hear The Black Keys,
I think of him.

The Black Keys have a great sound and are also energizing.

Thanks, Ryan, for sharing them with me!

Check out their song "Set You Free" and let me know what you think.

Happy listening!

Food for Thought Friday: Peas!

2010-08-27T23:58:00.003-04:00

From my earliest memory until about 25 years old, I used to hate peas! It didn't matter what they were cooked in or with, I always fought their nasty, slippery outer shells and grainy texture on my tongue. I took an anti-pea stance at a young age and would spent hours creatively shuffling my green enemies around my plate and hoping they would magically disappear so I wouldn't have to hear my mother's disappointed and frustrated voice.

However, in my mid-twenties something changed and I embraced peas like we'd never had a tumultuous history. I discovered frozen peas, which allowed me to cook them without making them soggy. I found myself throwing them in all kinds of dishes, impressed with the artistic and colorful touch they gave most meals.

Recently, my friend sent me this article (thanks, Marie!) that really has little to do with digesting peas and more to do with growing them. What's so interesting about growing peas? Well, how about growing one inside a lung?

Check it out!

After telling him about the article, my boyfriend, Ryan, made this point: Makes you double think consuming watermelon seeds...

Workout Wednesday: Five Reasons to Exercise

2010-08-25T23:50:00.003-04:00

This brief list was sent to me by a reader (thanks, Mallory!) and can be found on The Biggest Loser website, where they write that exercising is more than just losing weight. Check out five reasons they give to exercise:

1. People who exercise live longer, on average, than people who don't.

2. Active people have a lower risk of dying from heart disease and stroke, and they're less likely to get high blood pressure.

3. The more active you are, the lower your risk of colon cancer.

4. The less active you are, the higher your risk of getting type 2 diabetes. If you already have type 2 diabetes, exercise can lower your blood sugar levels.

5. In people with arthritis, moderate exercise helps reduce joint swelling and pain and improves mobility.

Of course there are WAY more than five reasons, but those are enough to wet the exercise palette!

As always, here are my weekly stats, beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

8/18 (Wed.): "Laughing Yoga" at Jordin's Paradise for an hour (L)
8/20 (Fri.): A 2.5 mile walk to and from the gricery store (L); moved boxes/furniture for 20 minutes (L)
8/21 (Sat.): 41 minute workout on the elliptical (V)
8/23 (Mon.): 45 minute workout on the elliptical (V)

Two vigorous activities and three leisurely. Not quite the recommended exercise suggestion, but not shabby either. What about you??

Food For Thought Friday: Sadness When It Ends

2010-08-20T08:22:00.000-04:00

The weather was beautiful yesterday as we set outside and ate our lunch. Nearing the end, Jennifer sadly posed this question, "Do you ever get sad when you've finished all your food?"

The answer: A very enthusiastic "YES!"

Because, sometimes, there is nothing sadder in that moment than eating, sipping, slurping, nibbling or polishing off that last bit. There's no going back and only a blank canvas where once a delicious and tempting morsel sat.

I think Kevin James sums up the idea best as his character, Doug, explains this very concept on King of Queens (warning: the video quality leaves a lot to be desired, but it's worth it):

Workout Wednesday: A Fact about Cellulite

2010-08-18T08:56:00.001-04:00

"The cellulite myth. There is no such thing as cellulite. The skin sometimes appears lumpy in fatty areas of the body because strands on connective tissue attach the skin to underlying structures. These points of attachment may pull tight where the fat is thick, making lumps appear between them. The fat itself is not different from excess fat anywhere else in the body; so, if you reduce body fat, you will begin to lose the lumpy appearance." (Source: "Fitness Statistics," by Sarah Marshall Hons | http://www.myfit.ca/)

As always, here are my weekly stats, beginning last Wednesday to today. I labeling them "L" for "leisure" and "V" for "vigorous" based on the basics shared in a previous post:
8/11 (Wed.): "Laughing Yoga" at Jordin's Paradise for an hour (L)
8/14 (Sat.) 15 min on the elliptical and 25 min. on the stationary bike (V)
8/16 (Mon.): 45 min. on the elliptical machine (V)
8/17 (Tues.): 50 min. on the elliptical (V)

Three vigorous activities and one leisurely. I met the recommended exercise suggestion for the week. What about you??

Calorie Cheating in My Coffee

2010-08-18T08:51:00.002-04:00

For those who know me well, they know that my weekday morning routine usually includes a cup of coffee. Not being a natural morning person, I find myself at a disadvantage among my sprite and perky coworkers if I don't consume caffeine in the wee hours.

I'm not cool enough to drink my coffee black, but I do refrain from dumping loads of (or any) sugar in it. However, I do need some cream. I like my coffee to be a tan color- a little lighter in color than milk chocolate, but darker than sand in the Caribbean.

This morning, I was introduced to Silk. Heard of it? It's a soy based creamer that's WAY lower in calories and fat than my regular half and half. And ya know what? It's actually pretty tasty!

One wouldn't think that putting a product made from beans into coffee would taste good, but then again... look at the origin of coffee! Hrm. Bean meets bean, people. It's the perfect match!

I skimmed 25 calories off my coffee addition this morning just by putting in Silk rather than the usual dairy-based half and half. That's 25 calories I can use later in the day.

All in all, not a bad start to a rainy Wednesday. If only all discoveries could be so delicious. Happy drinking!

Music Monday: "She's Got Me Dancing" by Tommy Sparks

2010-08-16T08:43:00.000-04:00

Ever heard a song that always makes you want to move?

Well, here's one of those for me:

She's Got Me Dancing

Enjoy the dance!

Workout Wednesday: Waisting Away

2010-08-11T20:03:00.000-04:00

Thanks to a trusty fan (Yay, Mallory!) and some reading of my own, I've come across a couple articles and studies worth noting. The bottom line in both is that waist size and weight matter greatly when it comes to length of life.

Check out these two articles:
"Men Obese at 20 Have a Double Risk of Early Death"
"Waist Size Linked with Longevity"

Bottom line: If you want to live longer (don't we all?) then get serious and check out your measurements (specifically your waist) and watch the scale.

As always, here are my weekly stats, beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

8/4 (Wed.): "Laughing Yoga" at Jordin's Paradise for an hour (L)
8/5 (Thurs.): 50 min on the elliptical (V)
8/8 (Sun.): Four hours at the driving range (L)
8/9 (Mon.): 65 min of various cardio at the gym: bike, freemotion machine, elliptical and treadmill (V)

Two vigorous activities and two leisurely. Not quite the recommended exercise suggestion, but not shabby either. What about you??

Zombie Invasion in NOVA!

2010-08-10T08:32:00.000-04:00

Ohmygoodness you guys!

Zombies are now near our Nation's Capitol and hiding out in Northern Virginia (NOVA)!! Even crazier... they've organized a run on Saturday for people! Check out this local event happening this Saturday in Alexandria, VA. Ever wondered what it's like to run from zombies? Come to the DC Metro area. If the politicians aren't disconnected enough from reality, then why not zombies?

It's a workout and adult hide and seek from the dead. Pretty smart and definitely entertaining!

Music Monday: "Nothin' on You" by B.o.B. ft. Bruno Mars

2010-08-09T08:42:00.000-04:00

This song was suggested by my friend Marie. Enjoy the music and the workout!

Workout Wednesday: A Teaser and Weekly Stats

2010-08-04T08:47:00.002-04:00

There's an expression: "Laughter is the best medicine" that is being applied to exercise. Laughter yoga, a new-ish take on yoga is spreading. Check out this article on it and some of the points it makes about this form of exercise:

Laughter yoga provides a good cardio workout. Ten minutes of a hearty laugh is equivalent to thirty minutes of jogging.
It improves the oxygen supply to our lungs by flushing out stale air and replacing it with fresh air.
Since it releases endorphins, it is very effective in curing depression.
It improves the performance and productivity at work. Thus, the business world can definitely gain out of laughter yoga, which will make the workplace much happier, increase employee motivation and creativity, improve communication and teamwork and thus increase business.

Is it true? Well, I'm about to find out. I've grabbed two of my favorite people and we're going to Laughing Yoga tonight at Jordin's. Not only will I be cranking out the giggles tonight, but I'll be doing them for the next three Wednesdays. Of course I'll make sure to write about my thoughts on this hilarious idea! Check back later for an update.

As always, here are my weekly stats, beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

7/29 (Thurs): "Flirty Chair Dance" at Jordin's Paradise for an hour (V)
7/30 (Fri.): Ran for 34 minutes outside (V)
8/3 (Tues.): Cross-trained on a bike, elliptical, freemotion machine and treadmill at the gym for 55 minutes (V)

Three vigorous activities... I can check off my weekly workout requirements. What about you??

Random Muscle Facts

2010-08-03T17:43:00.002-04:00

Did you know that for every one pound of muscle you gain, your body burns an extra 50 calories/day? If you replace 5 pounds of fat with 5 pounds of muscle, you'd burn an extra 250 calories/day.

By age 65, people who haven't engaged in regular exercise may incur a decrease in their muscular strength level by as much as 80%.

Source: "Fitness Statistics," by Sarah Marshall Hons | http://www.myfit.ca/

Music Monday: Muse

2010-08-02T17:37:00.001-04:00

Muse is a band that I've discovered in the past couple of years. They have great sound that will really get you moving. I've picked out a couple of their songs to which I really enjoy listening while simultaneously buring calories:

"Supermassive Black Hole"

and "Uprising"

Happy listening!

Monthly Weigh-in #1

2010-08-01T23:58:00.000-04:00

It's been one month and a day since I started this blog. Since my thirtieth birthday falls on May 1, then I will always weigh myself on the 1st of the month and post my results. As a reminder, my targeted goal is 30 pounds in 10 months, which allows for a healthy drop each month of about 3 pounds on average (here's to hoping those holiday months at the end of the year don't put me back!).

So, for this month's weigh in and the first "Monthly Weigh-in", my results are a loss of 4 pounds! I now weigh 157 (down from an initial 161). Going forward, I'll always weigh myself around the same time each day (the morning) to be consistent.

It looks like my work is paying off so far. I've been very excited about the addition of a food journal to my routine. It's presenting itself as a challenge to remember and write my daily calories down. Also, it acts as my pocket-size accountability partner. I have a partner for the gym and now one for my food intake!

Food for Thought Friday: Shrimp and Cheese Ravioli Recipe

2010-07-30T08:28:00.001-04:00

Happy Food for Thought Friday!

I should add a disclaimer to this post: I am no chef. I don't claim to be and I never will. If you're a pasta snob, then you may not like this recipe. However, if you're easily satisfied by pre-made pasta and sauce (like me), then this recipe may work for you when trying to achieve a filling and yummy meal.

In my attempt to start making healthier meals that are still yummy, but low in calories, I made up this recipe. If you try it then let me know what you think. I'm open to criticism and ways to make it better (as long as it doesn't include upping the caloric count by too much!). This recipe is for one person, so if you're feeding more than one mouth then adjust as needed.

Total Estimated Calories/Fat/Carbs: 347/5 grams/50 grams

Prep time: 5 minutes

Cook time: 10-15 minutes (dependant on desired pasta cook time)

TJ's Yummy Gyoza Sauce

Ingredients:

1 cup of frozen cooked shrimp

1/2 cup of Trader Joe's Mini Cheese Ravioli (uncooked)

1 roma tomato- diced

1/8" slice of medium onion- diced

2 mushrooms- sliced

1 Tbsp Gyoza sauce (I use Trader Joe's version, but you can get others)
Seasonings: (basil, oregano, garlic powder, salt, pepper, red pepper flakes)

Start a small pot of boiling water and add uncooked ravioli to pot once it is boiling. Throw a pinch of salt in the water.

Chop and slice ingredients above. In a separate saucepan, add the gyoza sauce, onion, tomato, and mushrooms. Stir. Add shrimp and stir in seasonings. Cover and let simmer 3-6 minutes until shrimp is heated.

Your two pans should finish about the same time. The results are a semi-soup like dish that's quite tasty and guilt-free because of all the yummy veggies and low calories. This dish would be great with a side salad.

Enjoy!

A Yummy Breakfast Treat

2010-07-29T08:07:00.001-04:00

This little guy, a new release from Quaker and weighing in at only 90 calories and 2 grams of fat, is the perfect compliment to my morning cup of coffee. Plus, there's no high fructose corn syrup in it! YAY!!

Happy eating!

Workout Wednesday: Say When?!

2010-07-28T23:59:00.000-04:00

I love to snag an extra minute in the morning. I know exactly where the snooze button is on my alarm and it's always within reach. It's my love for morning sleep time and natural tendancy to stay up late that drives me to work out in the evenings. I mean, don't get me wrong, I can work out in the mornings (I've logged many hours running then), but I gravitate towards evening calorie burning.

I realize that there are pros and cons to any workout time, so I thought I'd make a list of the pros and cons of working out in the evening AND ask some of my non-evening workout friends why they work out when they do. My morning workout friend, Jennifer, and my lunch-time workout friend, Marie, both offered their lists as well. So, without further ado, I present our lists:

Morning Workout (Running) Pros and Cons (thanks, Jennifer!):
(Pros)
- Statistics show that people who run in the morning are more likely not to skip their workouts because it happens first thing before things can come up
- First thing in the morning your legs are fresh and while your initial start will be slower your body will warm up and you may end up running faster with fresh legs
- In the summer the morning is actually the coolest part of the day because even when the sun goes down at night there is still heat radiating from the ground keeping the air warm
- Your metabolism starts working first thing and keeps working at a faster pace throughout the day
- It's peaceful first thing in the morning and there isn't as much traffic to watch out for
(Cons)
- Your muscles are tighter and your body isn't as alert as in the afternoon making you slower when you start
- The body needs 7 hours of sleep to run effectively and if you're not planning for your 5am wake up you could end up cheating your body out of sleep
- In the winter it's dark and cold and hard to want to get out of a warm bed to go out in the cold

Lunch-time Workout Pros and Cons (thanks, Marie!):
(Pros)
- It gets you up from your desk, and out of the office for an hour.
- It feels like you really took advantage of every minute of your lunch break (bc you're watching every minute tick by on the treadmill)
- It allows you to leave work when work is done, and get home while the sun is still up. great for those with kids, busy afternoon schedules, or 4 roommates and need a little alone time once in awhile before everyone gets home.
- It gives you more energy for the rest of the day
- A midday shower feels great
- The gym usually isn't as crowded so you have your choice of machines and weights
- You save on shampoo, conditioner and bodywash at home if you can use the gym stuff
(Cons)
- You pretty much have to eat lunch at your desk and be THAT loser
- You're limited to a 30-45 minute workout depending on how long it takes to shower and get ready again. might be good for those exercise-holics who need a limit
- Forget it if you don't have a shower nearby. People remember you as good smelling and pretty in the AM. why ruin it?
- If you're thinking you don't need to do much in the AM in terms of hair and makeup bc you'll shower in the afternoon, think again. people notice. why at 1pm do you suddenly look like you have a date after work when earlier you looked like you had a rough night? bBest to try to look the same in the AM as in the PM, but you risk wasting makeup.
- If you use the gym shampoo, conditioner and bodywash, it's not always the best quality. it's possible it just smells amazing to cover up the sweat smell while actually not cleaning much.

Evening Workout Pros and Cons:
(Pros)
- It's a great way to work off stress after work
- It provides transition time between the office and home to unwind
- You get to sleep longer in the morning!
- You aren't wasting the first few minutes coming out of a sleepy fog
- You've already eaten two of the three meals of your day so you know what kind of calorie goal to set for yourself to help neutralize some of your food calorie intake
(Cons)
- Sometimes plans come up in the day that you want to attend after work, which get in the way of working out later
- You have to plan it right so that you eat before dinner, which can be a stretch if you had a smaller lunch and want to eat immediately after work
- After a long day at work, the gym is sometimes the least appealing place to go and a couch or bed are waaaaay more inviting!
- If you workout at night and outside in the winter, there's no light and it can be unsafe

What's your favorite time of the day to exercise? Did we miss any pros and cons?

So, here are my weekly stats, beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I shared in a previous post:

7/23 (Fri): Pole dance cardio at Jordin's Paradise for an hour (V)
7/24 (Sat.): Ran in the Crystal City 5k twilight run, which coincidentally was a record high in temperature that night! (V)
7/26 (Mon): Cross-trained on a bike, elliptical, and treadmill at the gym for 50 minutes (V)
7/27 (Tues): Elliptical and treadmill for 30 minutes and then weight training for an additional 30 (V)

Four vigorous activities... I can check off my weekly workout requirements.

How about you?

A Verse of Inspiration

2010-07-27T10:45:00.001-04:00

Here's a verse to inspire when you're needing a little more "umph" in your workout (thanks, Jenn!):

Therefore, since we are surrounded by such a great cloud of witnesses,

let us throw off everything that hinders and the sin that so easily entangles,

and let us run with perseverance the race marked out for us.

~ Hebrews 12:1

Calorie Counting: Journal Style!

2010-07-27T08:00:00.002-04:00

I've added exercise to my lifestyle.
I'm consuming more water and limiting sugary beverages.
I've found an accountability partner.
I've set some goals.

Pretty good starts, right? I just added something else this week: a food journal. I found a fantastic one online that's REALLY cheap. It's called The Calorie King Food & Exercise Journal. It's only $3.99 and it's a 10 week journal that small enough to fit in a small bag (it measures 4.5" x 6"). Keeping track of what I put in my mouth really makes me accountable to myself.

It's easy to overlook calories (aka energy), but writing them down and tracking them makes me think twice about what I want to put in my body (and journal!). Also, this little journal is helpful because it simultaneously lets me keep track of my exercising as well. So, at the end of the day, I get to subtract my exercised-off calories from my food calories.

What do the experts say about food journals and weight loss? "The more food records people kept, the more weight they lost," said lead author Jack Hollis Ph.D., a researcher at Kaiser Permanente's Center for Health Research in Portland, Ore. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."

"It's the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior," says Keith Bachman, MD, a Weight Management Initiative member.

So, it seems that one of the best ways to lose weight is to start paying more attention to what you're consuming. According to a Kaiser Permanente study, the best indicator of whether someone would lose weight was whether he/she kept a food diary ("The Single Best Way to Lose Weight: It’s scientifically proven: The key isn’t just what you eat, it’s what you write," by Kate Torgovnick. Good Housekeeping).

Want to know a great website that lists TONS of food recipes and nutritional facts on common food? Check out http://www.livestrong.com/. Click on "Diet and Nutrition" and you can search all kinds of items to figure out the calories, fat, and carbohydrate contents. There's even a page on the site where you can keep a free electronic food journal if you don't want to get a paper version. The site is user friendly for calorie counting and makes life easier when you don't have a nutrition fact label right in front of you.

If you haven't familiarized yourself with nutrition labels, then it's something you need to do. There's a fantastic guide on the Food and Drug Adminitration site. Always make sure you check the serving size first because that's important. It's amazing how deceiving it can be if you don't know exactly what size your quoted portion is.

Happy journaling!

Music Monday: "Say Hey (I Love You)" by Michael Franti and Spearhead

2010-07-26T08:36:00.001-04:00

This song was suggested by my friend, Kristina. It's fun and after watching the video, you'll definitely want to take your work out to the streets and meet some folks!

Bonus: When I checked out Michael Franti's site, it features a "Health & Fitness" page in which Michael writes: "Just like music and dance, exercise and nutrition feed the body as well as the spirit. It is my intention for this site to be an interactive forum for folks to discuss all aspects of health, fitness, nutrition for body and soul. Head over to the Community section of the site, create a free profile and lets get the conversation started!"

A Portable Watermelon Cooler!

2010-07-26T08:24:00.000-04:00

My friend Milton knows my love for watermelons in the summer and sent this link to me. Pretty timely just coming off our Food for Thought Friday, don't you think?

R-E-S-P-E-C-T for the Pole

2010-07-25T22:10:00.003-04:00

Marie and I survived our first pole dancing class. By the end of the class, we had war wounds to prove it. This girl will never underestimate a pole dancer. My arms and back muscles were screaming by the end of the class... but wait... I'm jumping ahead of myself.

The class, like many at Jordin's Paradise, was small. It's the way the studio is designed. It offers intimate classes for a semi-private experience and it's a genius way to do business, especially since the classes may be slightly embarrassing in nature (at least to some patrons like myself who are a bit more modest and lack any rhythm worth mentioning). There were four of us in the class (excluding our instructor).

We each found a pole and faced ourselves and fears in the mirror. The class started, as many do, with a warm-up. Each using the pole as our center, we lunged, squated, leaned and pressed into it. We stretched our muscles and worked-up our heart rates.

"This isn't bad. My heart is pumping and I'm feeling not the least bit embarrassed or shy," I thought.

Ten minutes later was another story. It was then that the pole was no longer our "center" for lunging, etc. It became the center of everything. Every move, thought and pre-thought were about the pole. Our instructor taught us a basic routine, which made us familiar with positions to twirl, swirl, grasp, cling and zip around the pole. There were dance techniques involved. Steps of grace with which I definitely lacked. My body fought my mind.

Three steps... kick... grip the pole, duck my head, lift my leg, step, grip the pole, twirl, dip, kick, swing... WHAT?!

Fifty minutes later after spending much one-on-one time with the instructor (I was clearly the weakest student of the four of us), I left with a new respect for pole dancers. They make each move look elegant and painless; flawless and smooth. They truly are dancers. I just looked like a plump chicken on a spit- beaten and twirling in an off balance manner.

When I left, with my screaming arm and shoulder muscles and a wrist that had a pole burn on it (yes, those exist), I had a new appreciation for the art of pole dancing. It may look easy, but it's far from it.

I'm not sure if I will return for pole dancing classes. Marie said she won't. There are other pole classes, including a pole cardio class, which I think involves less dance and more squats and lunges (like our warm-up routine). I may try that. For the time being, I'm just going to respect the pole and those who artfully use it. I'll revisit this another day. But, for now, this girl will remain on the ground.

Food for Thought Friday: Watermelon

2010-07-23T18:19:00.000-04:00

Those who know me best know that my favorite fruit of choice in the summer is watermelon! It's all pleasure and no guilt. True to its name, watermelon is made up of 92% water, so eating it is also a really easy way to stay hydrated in the summer. Grab a melon and some friends for some yummy-ness (and maybe a seed spitting contest)!

Look closely in this picture and you'll see my beautiful July 4th creation. A delicious treat that doubles as a bowl!

Pole Dancing 101

2010-07-23T08:01:00.001-04:00

You guys... I'm going to my first "Polecardio" class tonight! Ahhh... I am kind of nervous!!

Do you think they teach the etiquette of bending and accepting dollar bills? Haha, just kidding. Mom... really, I'm kidding. ;)

I bet they could make that an exercise move though...

Hrm.

Random Muscle Facts

2010-07-22T08:25:00.000-04:00

Muscles are comprised of muscle fibers. Each fiber is thinner than a human hair and can support up to 1,000 times its weight.

The human body has more than 650 muscles.

Source: "Fitness Statistics," by Sarah Marshall Hons | http://www.myfit.ca/

Bonus: Check out this song ("Sweaty") by Muscles. It's the Shazam Remix and it's pretty bangin'.

Workout Wednesday: Saddle Up, Partner!

2010-07-21T17:48:00.004-04:00

I wanted to find and share a mind-blowing statistic on how having an accountability partner will help your exercise routine. But, alas.. a five minute search on the all-knowing internet left me hanging. What gives?

Well, I don't need a statistic to know that having a partner makes working out a little easier. So, here's where the challenge is: finding one! Tell people about your goal- you may have someone who catches your vision and wants to be healthier with you. Viola! Instant workout friend. Or, join a gym or go to classes where you can meet people and a possible partner there. You a little shy like me? Strike up a conversation with the person at the gym desk, the instructor of your favorite class, or the towel boy and make sure to talk to that person everytime you go. Who knows, maybe he'll start missing you when he doesn't see you. Next thing you know, he's asking where you were last Tuesday. It's no official workout buddy, but hey, it's a buddy... at a workout facility! Better than nothing.

My sister and I are going to join a local gym together and she's asked *me* to be her accountability partner. Know what does that make her? Mine! So, I have an exercising friend who will help hold me accountable to getting out and moving. We're joining a gym that offers the basics: machines, weights, and classes. The cherry on top at our gym? They have a fresh smoothie shop on the main level!

Ahh, there's nothing like treating oneself to a healthy fruit smoothie after a calorie burning workout. Unless it's like an ice-cream sundae. You know it's a gym smoothie shop when they ask if you want protein in your shake!

My first "Workout Wednesday" goal is to share something from which I think readers ("fans" as Jennifer calls you readers!) can benefit. A word of wisdom, new workout move, statistic, fact, or some other nugget of knowledge will fulfill this goal. My second "Workout Wednesday" goal is to let this be a place of accountability. What the heck did Meredith do to burn calories this week? I mean, if I'm gonna try preaching, I need to have a little something to go on, right?

So, here are my weekly stats, beginning last Wednesday to today. I'll be labeling them "L" for "leisure" and "V" for "vigorous" based on the basics I just shared in the previous post:

7/15 (Thurs): Cardio Kickboxing at Jordin's Paradise for an hour (V)
7/18 (Sun.): Helped move a friend for an hour (i.e. lifting, pushing, and bending) (L) and visited the pool for some swimming (L)
7/19 (Mon): Cross-trained on a bike, elliptical, and treadmill at the gym for 50 minutes (V)
7/20 (Tues): Pilates class at the gym (V) Never underestimate a class that includes a mat!! You may want to nap on said mat afterwards.

Three vigorous activities and two leisurely ones. I can check off my weekly workout requirements.

How about *you*?

Some Basics about Exercising and Health

2010-07-21T08:30:00.000-04:00

The U.S. Department of Health and Human Services is a great place to find basic information on staying healthy and living well. I just checked it out for a few minutes and found this introductory guide to exercise that may be interesting to some of you.

Or, if you don't feel much like reading, check out this short video that talks about two types of exercising: vigorous and leisure. Did you know there is "leisure exercise"? Seems kind of like an oxymoron to me!

Music Monday: "Break Your Heart" by Taio Cruz ft. Ludacris

2010-07-19T08:30:00.000-04:00

Alrighty folks, here's your first Music Monday suggestion: "Break Your Heart" by Taio Cruz ft. Ludacris

This suggestion comes from my friend Angela, via Facebook. You can learn more about this chart-topping pop song from the fabulous Wikipedia.

It's a catchy song to which guys and girls can relate and it's fun to dance to when you're not burning those calories on the treadmill.

Enjoy!

Food for Thought Friday: Iced Chai Lattes (from Starbucks)

2010-07-16T18:06:00.002-04:00

There's a quote in Kanye West's rap "The New Workout Plan" that goes: "All the mocha lattes you gotta do Pilates"...

Well, just how many calories are in a latte? Better yet, how about in my summer-time favorite Tazo Iced Chai Tea Latte (medium (aka Grande) with skim milk)?

The answer wasn't as hard to swallow (pun intended) as I thought it would be: 170 calories.

The disappointment came when I looked at the additional calories that whip cream adds: 120! That's almost a small Tazo Iced Chai Tea (130 calories when made with skim milk). Yikes.

Starbucks has a great nutrition counter on their website (under the menu tab) where you can make "your" drink and calculate the calories in it. It's pretty fun when you don't think too much about it. Apparently, they also have an app for iPhones that does the same thing (thanks for that info, Jenn!).

When you add in a walk to and from Starbucks (aren't they on about every corner?), then you can neutralize your caloric intake! Go to Google maps, select "Get Directions", map your walk and go!

Calories Neutralized. Drink Glorified. Done.

DC's Jordin's Paradise: A Sensational Workout

2010-07-16T00:05:00.004-04:00

The class was small- it was like having my own personal trainer for an hour. The atmosphere was positive and energetic as we cardio-kickboxed to Michael Jackson, Madonna, and others. I looked in the mirror at my reflection. Man, I was looking rough. I could feel my muscles burning. I wasn't even aware I had a muscle there. My water and towel were across the room. Most times when I go to a class, I don't need my towel until the end, when I whisk away any slight perspiration. Wow. I had misjudged this class... we were only 25 minutes in and only ten minutes past the warm-up time.

Rania Jaziri, the Director and Owner of Jordin's Paradise, pushed Marie and me to our limits. We laughed, but there were moments I thought I was going to die. We kicked, punched, giggled, danced and stomped our way to into a burning, sweaty and (ultimately) euphoric workout.

Jordin's Paradise just opened in the Shaw neighborhood of DC in January 2010. According to an article in Shaw Main Streets News (Vol. 8, 2, Spring 2010), Rania "wants to help clients enjoy their workouts so they'll see fitness as fun." Well insert the applause, because that's exactly what she does at Jordin's. The cozy studio "offers small classes (pole dance classes are limited to eight people for example), bachelorette and birthday parties, personal training, mommy-fit, children's, and youth classes, as well as personal nutrition advice and weight loss planning" (Shaw Main Streets News). What a variety!

Rania warmly welcomed Marie and me to the studio and knew that it was our first time there. She makes sure to personally recognize first timers, by putting a star by their name on the class roster that she marks at check-in. She told us about the studio, making sure to point out the amenities, and then began the class.

During a water break we told her of our recent registration for a local 5k. Her face brightened. "You have to wear my t-shirt!!" she exclaimed. Rania reached behind the desk and plucked two shirts from a shelf I hadn't noticed. She handed them to us, insisting that we wear them.

We will. Who wouldn't advertise and spread the news of Jordin's after visiting?

Some Blog Additions?

2010-07-15T00:11:00.001-04:00

Here are some ideas I'm considering for this blog:

Music Mondays: What kind of music do you enjoy working out to? Have a particular song that gets you going everytime you hear it? Right now, I'm loving Empire State of Mind. I'd like to highlight some great workout songs and am hoping for inspiration from readers and friends on facebook.

Workout Wednesdays: Part journal, part highlighting great workouts. It'll be a great way to keep my own workouts in check and make me accountable. What have I been up to over the week? Also, it'll be a chance to look at workouts: some ideas, articles about activity, links to a blogs and other talk centered around this theme.

Food for Thought Friday: Let's talk foooooood! The good, the bad and the ugly.

What do you guys think? Like them, hate them??

Creative Workouts

2010-07-15T00:01:00.000-04:00

There's a great coupon site called Deals for Deeds in DC. They feature a highlighted deal every day, with proceeds going towards charity. It works like Groupon and other similar sites except that a local charity benefits from the business geenerated. Pretty cool, right?

It was last month that I came across a deal posted from Jordin's Paradise, a fitness facility in DC that offers traditional classes like yoga and kickboxing, but also unique ones such as hula hooping, pole dancing, laughing yoga and salsa. What a great find as I'm embarking on a new fitness goal!

So, I bought the deal. Three classes for $39. Not shabby, especially for DC.

Tomorrow Marie (roomy) and I have our first class- kickboxing. I've been aching to go to a kick-boxing class and am looking forward to having my own butt kicked tomorrow. The plan after kickboxing is to check out a pole dancing (for beginners!) and a laughing yoga class.

I wonder where laughing yoga would rank on a list of which exercise burns the most calories??

Fridge Appeal

2010-07-14T13:05:00.001-04:00

With temping vending machines around every corner, here's a fresh idea when approaching nutrition: stock your fridge like a vending machine. The article's writer says that we tend to reach for the easy answer when we open the fridge. So, make the answer also nutritious. Thanks to Ryan for this article!

Sunday Sweatin'

2010-07-11T21:30:00.002-04:00

I beefed up the resistance on the elliptical machine and the result: more calories burned! I kept the resistance range between 4-6. Unfortunately, the machine at my office gym is broken and no longer changes the incline, so I am only able to change the resistance. I'll take what I can get. At least it's freeeeee!

Elliptical Power!

2010-07-08T23:19:00.000-04:00

Tonight's results:

Fat Facts

2010-07-08T23:04:00.000-04:00

Fat tissue is about 10 to 20 percent water, while lean tissue (which includes muscle and bone) averages 70 to 75 percent- that's why muscle weighs more than fat.

Every year after age 25, we gain, on average, one pound of body weight and lose a third to a half pound of muscle.

(as seen in "Water Works" by Dr. Howard Murad, Marie Claire, August 2010)

Fit Tracker!

2010-07-08T22:46:00.000-04:00

Here's a way to track your exercise and eating everyday. I'm not sure what I think about it yet, but thought I'd pass it along.

Work it, Work it!

2010-07-07T20:14:00.003-04:00

I didn't look as happy as her while I was on the #8...

But I did crack a smile when I was done and had these results:

I'll take them!

So, what aerobic exercise burns the most calories?

2010-07-07T08:32:00.001-04:00

It was a hallway conversation- what exercise burns the most calories? I thought it was swimming. Jennifer's vote was running. So, it peaked my curiosity- what does the all-knowing internet have to say about this question?

Turns out, there's a top ten list somewhere (are you really surprised?).

So, here ya go... the top ten cardio exercises that burn the most calories.

State Your Goal

2010-07-05T13:34:00.001-04:00

Whether you share your goal (as I am doing) or keep it to yourself, it's good to make one. My goal is a challenging, but practical 30 pounds. The goal falls in line with my height, weight and body frame. According to my math, I will need to lose an average of three pounds a month. That's 30 pounds in ten months, which gets me to my 30th birthday.

I still need to do some more homework on BMI and will examine that in a future post.

When setting your goal, make it something practical, but challenging. Don't put it beyond your means or else discouragement will set in. When running, I set small goals for myself: make it to that lampost that is four posts down. Get boyond that car 50 yards away. Pass that guy walking his dog. One more mile. Two more water stations. I'm someone that has to set small goals to reach larger ones. Five water stations equals ten miles. Two hours is equivalent to ten miles.

When we were younger, my mother would use language that our childhood brains understood. On a road trip, instead of saying "we'll be at grandma's in a couple hours" she would use something to which we could relate: "We'll be at grandma's in two Sesame Streets." I've adapted that to my adult life. What does a mile look like? Right now it's two to three songs on my iPod. Find the language and small goals that help you achieve a larger one.

The Starting Line

2010-07-05T13:17:00.002-04:00

When looking at weight loss, it's important to have a practical and rational starting point. What's practical for my body? What's a number I can see on the scale that isn't beyond my reach?

Take into consideration some tangible and important numbers: your weight and height. As an adult, your height changes little over time, but your weight fluctuates, sometimes more than what is comfortable admitting! A practical place to start when beginning a weight loss plan is with those bottom line numbers. The linked scale is a great way to determine your weight and frame size. If you scroll to the bottom, there are instructions for determining what size frame you are: small, medium, or large. One doesn't want to have a target weight that isn't applicable for his body type. Be smart and practical.

So, here are mine: 5'6" and 161 pounds. Going by the weight/height scale for a medium framed person, I'm over the average suggested weight by at least 17 pounds. Yikes. Seventeen is an intimidating, but not impractical number when it comes to weight loss.

What are some other tangible numbers that can fluctuate a great deal when looking at weight? Measurements! It had been about ten years since I measured myself and the last time was when I was a spright and fit highschooler. I knew that in order to embark on and share this journey, taking my measurements would be important. Why? Weight, although a good indicator of health, is not the only number to consider when getting in shape. When one begins exercising, muscle becomes denser and fat lessens. Five pounds of fat looks different than five pounds of muscle.

So, measurements are an ideal way to see those differences (if the mirror is not enough).

So, after you jot down your scale's number, take a few minutes to learn your measurements. Here are mine: Hips=47, waist=34, and bust=32.5.

As I take this journey, the easiest number to watch and calculate will be my weight, so I will probably share that the most often. From time to time, I'll bust out that tape and calculate my measurements to share. It's good to have some numbers in mind.

The Point

2010-07-05T12:43:00.000-04:00

The idea behind this blog may seem simple: to lose thirty pounds by my 30th birthday. It may seem selfish and even naive. Well, perhaps it is. However, I want this blog to be more than a rambling weight loss and "get fit" outlet, I want it to be one that offers insightful articles, that it honest and transparent. Let's make it a place for discussion. What works in weight loss? What's practical and healthy?

I've seen 30 as a looming milestone- one where I need to really have my act together and know all (or a lot) of the answers. By having a positive target in mind, it's my goal to seize 30 and be excited about getting there. I have 10 months to practically and responsibly lose weight and rethink health. Two thirds of the U.S. population is overweight. What is happening to our country? This blog will be one person's journey, but will examine aspects that we all walk. I hope you'll learn from this blog, but also contribute to it as well.